Healthy Aging

(Healthy Aging Month)

Don’t Just Age—Thrive: How to Stay Strong, Sharp, and Independent at Any Age

By Dr. Gary Oxenberg

We all want to stay strong. Stay sharp. Stay independent as we age.

And the truth is, that kind of aging doesn’t happen by accident. It takes intention—and a little inspiration.

One of the best sources of that inspiration? The Blue Zones.

If you haven’t seen it yet, check out the Netflix series Live to 100: Secrets of the Blue Zones. Travel alongside author Dan Buettner as he visits five extraordinary communities around the world where people routinely live to 100—vibrantly and independently. It’s not about extreme diets or fancy gyms. It’s about small, powerful habits that add up to a long, joyful life.

These habits are what Buettner calls the Power 9—and as your doctor, I can tell you they align beautifully with what we recommend for healthy aging. Let’s break them down together and talk about how you can apply them right here at home.

Keep Your Mind Active

Staying mentally sharp doesn’t just happen. Your brain needs exercise just like your body.

Whether it’s picking up a new hobby, learning a language, or diving into puzzles and games—your mind thrives on challenge. Reading, writing, or even learning a musical instrument can do wonders for your memory, focus, and overall cognitive health.

The more curious you are, the more connections your brain forms. And that means you stay sharper, longer.

Move Naturally—Every Day

In the Blue Zones, no one is running marathons or counting reps at the gym. Instead, they incorporate movement naturally throughout their day—walking, gardening, stretching, climbing hills.

It’s about being consistently active in ways that bring you joy. Try:

• Brisk walks with a friend

• Swimming or water aerobics

• Light strength training or resistance bands

• Yoga or tai chi for balance and flexibility

Remember: it’s not about doing it perfectly—it’s about doing it often.

Fuel Your Body with Purpose

Good nutrition becomes even more important as we age. While your calorie needs may decrease, your need for nutrients doesn’t.

Aim for a colorful plate—loaded with fruits, vegetables, lean proteins, and whole grains. Add in heart-healthy fats (like olive oil or nuts) and make sure you’re getting enough protein to support muscle health.

Don't forget hydration: our thirst cues weaken with age, so keep sipping that water.

Blue Zone tip? They follow a “Plant Slant” diet, and stop eating when they’re 80% full—feeling satisfied, not stuffed.

Down Shift: Manage Stress Before It Manages You

Chronic stress is one of the biggest health threats we face as we age. But in every Blue

Zone community, people have a way of “down shifting.”

That might be a daily nap, quiet time in nature, prayer, or enjoying happy hour with friends.

The point is: build space into your life to rest, reflect, and breathe. Your brain and body need it.

Stay Connected

Loneliness isn’t just unpleasant—it’s dangerous. Studies show social isolation can have the same impact on health as smoking 15 cigarettes a day.

Staying connected isn’t a luxury. It’s a health strategy.

You can:

• Stay in touch with friends and family

• Volunteer in your community

• Join a walking group, book club, or class

• Prioritize family time and intergenerational bonds

In Blue Zones, people belong to faith communities, live near extended family, and surround themselves with positive, supportive “tribes” that reinforce healthy habits.

Find Your Purpose—and Lean Into It

This might be my favorite part of the Blue Zones philosophy: people live longer when they have a reason to wake up in the morning.

That purpose looks different for everyone—mentoring, caregiving, creating, learning, helping. But it’s there. And it’s powerful.

So ask yourself: What brings you joy? What makes you feel useful? What matters to you right now?

Hold onto that—and make time for it.

Check In With Your Doctor (That’s Me!)

Part of thriving as you age means staying ahead of health issues.

We can help with:

• Regular screenings (cholesterol, blood pressure, diabetes)

• Cancer screenings (colonoscopy, mammogram, prostate exam)

• Bone density tests

• Cognitive and mood evaluations

• Fall risk assessments

• Vaccinations to keep you protected

We’ll also talk through any changes you’ve noticed—whether it’s energy levels, sleep, memory, or movement. Your primary care provider is your partner in healthy aging.

Final Thought: You Are the Author of Your Aging Story

We all have different genetics, life experiences, and circumstances. But we all have the ability to make intentional choices that shape our aging journey.

Whether you’re 50 or 85, the Power 9 principles can be woven into your daily life—starting now.

Choose joy. Choose connection. Choose purpose.

Because thriving isn’t about denying your age—it’s about embracing it with energy, curiosity, and confidence.

And I’m here to help you every step of the way.

Dr. Gary Oxenberg

Platinum Providers Group | Primary Care for Every Age

📍 Northfield (1418 New Rd) & Mays Landing (1161 Rte 50)

📞 Call (609) 796-7969

🌐 Schedule your appointment online